Physical exercise is a stimulus to the body from the external environment. This kind of stimulation has the characteristics of continuity, coordination, speed and intensity, which makes the body in motion. In this state, the central nervous system will mobilize all organs and systems at any time to coordinate and cooperate with the work of the body. So, here are the functions and skills of dance body training that I share with you. Welcome to read and browse.

First of all, physical exercise can improve the nervous system and brain function.

The nervous system can be divided into central nervous system and peripheral nervous system. The central nervous system is composed of brain and spinal cord, and the peripheral nervous system is composed of nerve fibers emitted from brain and spinal cord. The whole nervous system is the main function regulation system of human body, and all activities of various organs and systems of human body are carried out under the control of the nervous system. Through the adjustment of the nervous system, the human body responds to the changes of the internal and external environment, so that the internal and external environment can be coordinated and unified, and the life activities of the human body can be carried out normally.

Physical exercise is a stimulus to the body from the external environment. This kind of stimulation has the characteristics of continuity, coordination, speed and intensity, which makes the body in motion. In this state, the central nervous system will mobilize all organs and systems at any time to coordinate and cooperate with the work of the body. Regular physical exercise can improve nerve activity accordingly. In addition, physical training also requires quick and accurate movements; And fast and accurate movements should be completed under the command of the brain. The brain is an advanced part of the central nervous system. In physical training, the brain, spinal cord and peripheral nerves should establish fast and accurate reactions, and the brain should correct wrong movements at any time and store information of fine movements. After repeated stimulation, people's understanding ability, thinking ability and memory ability have been improved, thus making the brain smarter. Therefore, regular physical exercise can strengthen the function of the nervous system and the working ability of the brain, making it healthier and smarter.

Second, physical exercise can improve the function of cardiovascular system.

The cardiovascular system is a closed pipeline system composed of the heart and various blood vessels, which is powered by the heart and is usually called the blood circulation system. Physical training is mainly completed by the sports system, that is, the movement of bones and muscles. The exercise system consumes a lot of oxygen and nutrients (and discharges a lot of waste) when it works. At the same time, it constantly supplements and supplies a lot of fresh oxygen and nutrients, and at the same time discharges a lot of waste. This arduous task can only be accomplished by the closed pipeline system and cardiovascular system in the body.

In a quiet state, the average heart rate is 75 beats/minute, while the output of the heart is about 50-70 ml, and the output per minute is about 4.5 liters. During strenuous muscle exercise, it can reach 5-7 times that at rest, which will inevitably make the myocardium in a state of severe contraction. Frequent stimulation will thicken myocardial fibers, atrial and ventricular walls, increase the volume of the heart and increase the dissolved blood volume, thus increasing the strength of the heart. Due to the increase of myocardial strength, the blood volume per stroke increases and the number of heartbeats decreases accordingly. In a relatively quiet state, the heart can rest for a long time, thus reducing the workload of the heart and keeping it young forever.

Dance body training skills:

First of all, the neck

1, sitting or standing, turn your head to the maximum and draw a circle, alternating clockwise and counterclockwise.

2. Cross your hands behind your head, put your chin on your chest, then press your hands down and raise your head back. 5- 10 times per minute.

3, supine, arms naturally close to the sides of the body. Slowly raise your head and press your chin as far as possible to your chest until you reach the limit. Do it five to twenty times a minute.

Second, the shoulder

1, armband: Stand naturally with your legs and clench your fists. Then straighten your arms and do a big circle exercise until you feel tired. Turn around more than 40 times per minute.

2. Cross your arms horizontally: make a fist, cross quickly before doing a straight arm, and restore. Repeat until you are tired. 40 times per minute is appropriate.

3, the front flat lift: unarmed, repeated 20-30 times per minute. You can also make it with dumbbells.

4. Side lift: unarmed, 15- 20 times per minute. You can also make it with dumbbells.

Third, the arm

1, dumbbell bending: stand naturally with your legs, hold the dumbbell with your palms up, hang your arms down, turn up to your chest, pause, and slowly return from the original road. It can also be done alternately with one hand.

2, arm flexion and extension: two legs naturally stand, chest and abdomen, holding a dumbbell in each hand. At first, the arm is straight above the head, then slowly bend back to the back of the head, put the dumbbell behind the neck, and then slowly straighten the hand to recover. (Three flexion and extension of the back neck and thigh)

3, flexion and extension: the upper body bends forward parallel to the ground, the knees are slightly flexed, the arms are bent to lift dumbbells, and the fists are facing each other. The flat arm extends backward parallel to the ground and slowly recovers. (Bend down and bend three heads)

Fourth, the chest

1, push-ups: 10- 20 times per minute.

2. Hold the dumbbell with both hands and stand naturally, with one hand shoulder-high and the other hand hanging down along the side. Then lift the dumbbell horizontally with your arms alternately up and down. 25-30 times per minute. (Horizontal lifting from front to front mainly exercises the joint between shoulder and chest and the role of chest lifting)

3. Inclined bench press: Lie on your back on the inclined plate and put dumbbells on your sides with both hands. Then take turns to lift the dumbbell above your head with your arms. 20-30 times per minute. (You can also practice the middle part of the chest by lifting barbells on the inclined plate, which is beneficial to women's chest. )

Verb (abbreviation of verb) waist and abdomen

1, sit-ups: 8- 15 times in each group. Do three groups. Fat people had better bend their legs.

2, supine, legs straight, arms up. Then quickly bend your knees and abdomen, put your knees in your hands, and slowly stretch to recover. About 20 times per minute. (supine flexion and leg extension)

3. Lie on your back, put your head in your hands and bend your knees. Abdominal distension lifts the upper body and stands still for about 3 minutes (intermittent rest is allowed).

Six, buttocks

Bodybuilding hips are plump, round and elastic, which is an important part of female physical beauty.

1, lie on your back and put a heavy object above your hips. Then lift your hips hard, rest for a while at the highest point, and fall slowly. Lift it about 20 times a minute.

2. Kneel and lift your legs: kneel on the ground with both hands, with one leg kneeling on the ground, and the other leg bending to the chest first, and then stretching back and forth as quickly as possible. When you feel tired, change your other leg. (step squat)

3. Lie on your back, with your head tilted to one side, your legs straight together, then lift your legs as far as possible, perpendicular to your upper body, and slowly recover. About 20 times per minute. This action also exercises the waist and abdomen. (supine leg lift)

4. Side-lying leg lifts: Stand upright on your side and straighten your toes. The arm under your body reaches out to your head and puts your head on it. The other arm bends your elbow on your chest to support the ground. Then, lift the thigh to the highest point and slowly recover. Repeat the exercise 15-20 times. Turn around and lie on the other side and lift your other leg. Don't bend your legs when you lift them.

Seven, thighs

1. Lie on your back with your legs bent on your chest. Then straighten and lift, perpendicular to the upper body. Slowly recover, every minute 15-20 times.

2. Stand upright, holding the bracket with one hand and supporting it with the other. Then swing your legs hard and move sideways. Legs alternate. 25-30 times per minute. (Leg lift)

3. Kneel down with your hands on the back of the chair, then stand up and squat down. 25-30 times per minute. (Squat)

4, upright, hands akimbo. Then lift your knees alternately to your chest. 25-30 times per minute. (leg lifts)

5. Kick after kneeling: bend your body forward, hold your hands on the ground, kneel on your knees, keep your upper body parallel to the ground, and look up ahead. Then, straighten one leg first, kick back and up, and restore. Change the other leg. Do it left and right 1 time, do it 15-20 times.

Eight, the calf

1, standing upright, holding a fixed object in both hands, stepping on a brick in the front foot and dangling his heel. Then raise your heel, raise it as high as possible, stop for a while and then fall. Pay attention to keep balance and don't swing from side to side. Do it 15-20 times per minute.

(stand on tiptoe)

2. Sit back in the chair and lift your thighs. Then lift the calf, straighten it as far as possible and restore it. 15- 20 times per minute. (Lift your calf before sitting)

3, standing, the upper body leans forward, the feet follow the ground, and the toes are up. Heel forward.

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